-
Time
1:54:32
-
Miles
10.00
-
Min/mi
11:27
-
WAVA
59.47
-
Surface
Road
Notes & Comments
Arrow valley, 2ml tempo 10:30 pace,
7x2mins, 9:22; 8:37; 9;10; 8;39; 8:48; 8:26; 9:18( hr max 145-7 at end of reps)
2ml tempo 10:13/ 136 av hr
Slightly ice on ground, and had to avoid people, dogs in part
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:43 |
8:43 |
65.52 |
5km |
30:59 |
9:58 |
64.41 |
5M |
52:45 |
10:33 |
62.06 |
10km |
1:07:16 |
10:50 |
61.09 |
10M |
1:54:32 |
11:27 |
59.49 |
Half |
2:34:55 |
11:50 |
57.63 |
20M |
4:08:40 |
12:26 |
56.96 |
Mara |
5:36:21 |
12:50 |
56.08 |
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